Crossfit A) In 16 minutes find a heavy complex of 2 snatches plus 1 overhead squat. *Minimum of 6 working sets B) Open WOD 16.3 7 minute AMRAP: 10 power snatches (75/55lb)-3 bar MU. *Scale to 6 chest to bar… Read more »

Crossfit With a partner, one person working at a time: 200 DU buy in Then, 2x: 10 snatches (95/65lb) 15 power cleans 20 burpees 25 front squats 30 push jerks 35 barbell lunges 35 deadlifts 30 split jerks 25 thrusters… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 10-16 pistols 2) 8-16 kipping pullups B) 30 deadlifts (135/95lb)-30 hang power cleans-30 STOH- 30 front squats Rx-Plus A) chest to bar pullups B) 155/105lb Metcon Class  Partner WOD : 3 rounds of… Read more »

Crossfit A) 1 mile run warmup B) 3 minute AMRAP: 21 overhead squats (95/65lb) -21 box jumps-Then max calorie row in time remaining Rest 3 minutes 3 minute AMRAP: 18 overhead squats-18 box jumps-max calorie row Rest 3 minutes 3… Read more »

Crossfit A) 10-8-6-4-2 db strict press. After each set 1 lap rig double kb front rack carry. Try to increase db weight every round. Rest as needed between rounds. B) 5 rounds: 10 db power cleans (50/35lb) -5 renegade row… Read more »

Crossfit A) Back squat 5-3-3-1-1. Start @80% 1RM and build up to 90-95% 1RM . Go every 3 minutes *Optional superset of 5-8 strict chinups after each set B) 12 minute EMOM: 2 touch and go squat cleans + 6-8… Read more »

Crossfit A) In 16 minutes find a heavy complex of 2 cleans plus 1 split jerk * Minimum of 6 working sets * Not touch and go B) 2 rounds of 600m slamball hill run (40/30lb) -100ft slamball lunge-100ft broad… Read more »

Crossfit A) 8 minute alternating EMOM: 1) 1-3 skin the cats 2) 8-16 kipping toes to bar B) 14 minute AMRAP: 15 deadlifts (185/135lb)-30 air squats-60 double unders Rx-Plus 225/155lb Metcon Class  5 rounds of 10 box jumps-20 wallballs-30 mountain… Read more »

Crossfit A) 2k row warmup B) 30 calorie row-30 burpees-30 db thrusters (35/25lb)  Rest 3 minutes Repeat C) Accumulate 2 minutes in an L-sit. Everytime you come down, 10 pushups before resuming. Rx-Plus B) 50/35lb db and erg burpees C)… Read more »